Quads
Swiss Ball, Weights
Intermediate
Squat
Glutes, Abs
The weighted swiss ball wall squat builds quad strength while improving balance and core stability. Adding weight makes your legs work harder while the ball keeps you steady.
1. Place swiss ball between your lower back and wall, hold weights at chest level 2. Walk feet forward 18 inches from wall, keep them shoulder-width apart 3. Lower into weighted swiss ball wall squat by bending knees, keep ball pressed against wall 4. Go down until thighs are parallel to floor, keep your core tight throughout 5. Push through heels to return to starting position, maintain control of the weighted swiss ball wall squat
• Keep the ball pressed firmly against the wall during your weighted swiss ball wall squat • Hold weights close to your chest, don't let them pull you forward • Your knees should track over your toes, never cave inward • The weighted swiss ball wall squat works best when you control the speed down and up
• Letting the ball slip up your back instead of staying at lower back level • Placing feet too close to the wall, which limits your weighted swiss ball wall squat depth • Using weights that are too heavy for the weighted swiss ball wall squat, causing poor form
1. Go to the iOS App Store and search "GetFit AI: AI Fitness Trainer" or tap the button below 2. Download the app 📲 3. Complete the quiz to build a custom AI workout plan 🤖 4. Choose a trainer or build a custom plan targeting your quads 💪 5. Stay consistent, chat with your AI trainer anytime, and compete with friends to stay motivated 🏆
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